2) Check for symptoms, and the emergence of symptoms
before, during, and after your race
3) Post-race injuries can take 2-3 days to show. After
the adrenaline and endorphins fade, the pains surface. Bruised toes, chaffing
and blisters take about 24 hours to fully express themselves.
4) Race with adequately cushioned shoes, but never
brand-new ones. Alternate between two pairs, just in case one pair is wet or
deteriorates.
5) Be vigilant about your position, relative to others.
Misplaced steps can lead to injury.
6) If you need to walk, drink to the side of the road
(away from runners), or stay in the middle of the road.
7) Stick to your training plan: nutrition (as you
trained with), hydration (avoid the sports drink if have GI sensitivity),
electrolytes (bring your own salt tablets), pacing, heart-rate limits.
8) Enjoy the last few kilometres of the race, as you put
in your last ‘bursts’. Remember to do your post-recovery upon crossing the
line: water, carbohydrates (simple), mild stretching, lymphatic draining (lie
on your back with legs raised), and ingest more liquids. Keep walking until you
reach home.
9) Always have travel insurance. My luggage was
misplaced in Berlin when I arrived in London. It is unpleasant to have to wear
yesterday’s clothes.
10) Carry an
extra set of clothes, including a sweater. It can get chilly onboard. Dress to avoid windchill during a cold race. I wore a hoodie (to keep my head warm), compression top and bottom, added a long-sleeved riding top, and running-shorts (for modesty reasons). A wind-breaker or sweater after the event helps ward off any risk of hypothermia.
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